Zero G is a core and posterior chain workout performed entirely on the floor - and almost entirely off it. Lying face down and face up, you run 10 reverse angels, a 10-count superman hold, 10 more reverse angels, then flip over for 10 bridges, a 10-count bridge hold, 10 more bridges, and finish with 10 leg raises. Arms and legs spend most of this workout hovering, unsupported, in mid-air.

The theme is the training principle: with your limbs floating free of the floor, gravity becomes the only resistance, pulling on levers your back and core must hold aloft. Reverse angels sweep your arms through a full arc while your posterior chain keeps everything suspended - a shoulder mobility drill and a back exercise happening at once. The hold that follows removes the sweep and leaves just the suspension. The bridge block flips the demand to your glutes and hamstrings, again alternating reps with a hold, and the leg raises close the session by handing your abs two long, heavy levers to lower and lift without letting your lower back peel off the floor. Every exercise here is a fight against the same force - which is precisely how you train for it.

In reverse angels, keep your chest and thighs lightly lifted and sweep the arms slowly - the wider the arc, the more your mid and lower traps have to work. In bridges, drive through your heels and squeeze your glutes at the top rather than arching your lower back to fake the height. During leg raises, press your lower back into the floor and only lower your legs as far as that contact holds. The floor is mission control - stay in touch with it.

In orbit, muscles waste away without resistance. Down here, you get to keep yours - one hover at a time.

Make it Harder: Add a 3-count pause at the top of every bridge and at the bottom of every leg raise.

Make it Easier: Bend your knees during leg raises to shorten the lever.